Elliptical Illusion

One day while breaking for lunch at the gym I work out of, I began (as I often do) observing different people "working out". As usual I saw the beach boys (chest and bi's), the full body band people, and the BOSU-ers. However, I found myself watching a new group of gym go-ers called the "Elliptical Goddesses". You might recognize this demographic: Generally young to middle aged, average sized, females that hop on the elliptical each day to do their "cardio" or even worse...their entire workout.
In the words of Lloyd Christmas from Dumb & Dumber...... Criiiipes.

Now don't get me wrong, the elliptical - like every piece of fitness equipment - has its place.  I think it is a decent machine for people with joint problems or injuries that are exacerbated with ground reaction forces. I also think they can have some success in warming up the body in the sense of joint lubrication prior to a weight workout. 

However, that is about the end of the line for the pros of this ever popular cardio box.  The problem lies in the fact that the majority of the people that use the elliptical present with the same problems that probably forced them to use the elliptical in the first place: gluteal amnesia, genu valgus, anterior pelvic tilt, excessive core rotation, and anterior dominance.  

The elliptical is slowly taking all of these issues and making them worse. Here are 3 reasons why the elliptical might not be the best choice of cardio equipment:

Reason #1: There is little to no hip extension

If you look at most elliptical machines, the stride is often more similar to riding a bike than running.  Because the stride is cut short, the glutes are often not even engaged, as the hips do not get anywhere close to extension. 

Reason #2: It encourages genu valgus

Most ellipticals have pedals that are very wide and very far apart from one another.  When this occurs, the feet are placed outside of a regular gait stance with the knees falling medially just to maintain stability.  Because a lot of people already have week hip stabilizers and extensors, and relatively short/overactive adductors and internal rotators, the elliptical is breeding ground for continued patello-femoral/meniscal pain once back on flat ground.

Reason #3: The handles allow your arms to do all the work

The majority of elliptical users will get more of a rowing workout than a leg burn. Often the arms will take over to propel the elliptical faster and faster without actually engaging your leg muscles.  In addition, you see a very pronounced side to side rotation of the torso with very little core control.  There is no core activation that will allow for anti-rotational stability. 

So does this mean don't use the elliptical at all? Not really, but if you are going to use it, do so for the right reasons and try the following:

• Use your arms similar to running by taking them off the handles. This way you are at least challenging your core musculature and hip stabilizers in attempt to improve balance.
• Try to focus on extending the rear leg by engaging the gluteal at the very end of the movement so that you aren't just "gliding" along the pedals and looking like Tony Little. 
• Try to find an elliptical with pedals that are more narrow, allowing your hips, knees and ankles to align more similarly to a normal anatomical position. Think about spreading the pedals apart from one another without actually moving your feet. 
• Think about staying relatively linear with your trunk with only slight side to side movements. Moreover, consciously think about avoiding extreme rotation of the spine by slightly engaging the muscles surrounding your spine. 
• Increase the intensity. Many people who use the elliptical do so at a constant, low tempo while carrying on a conversation with their friend beside them. Cross-training is not an excuse to do away with high-intensity intervals. 

Lastly, if you want a better bang for your buck for improving your cardiovascular fitness, biomechanics, and warm-up, try the stairmaster (but not the spring loaded ones). 

Thanks for reading!